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3232Yoga and Weight Training: Can They Work Together?https://yogigoals.com/yoga-and-weight-training/
https://yogigoals.com/yoga-and-weight-training/#commentsSun, 15 Oct 2017 19:16:42 +0000https://yogigoals.com/?p=1057Yoga and weight training. Two very different practices, two very different results. Can they work together to form something better? Are they greater than the sum of their parts? In this article, we’ll discuss exactly that, along with tips and methods on how to combine those practices. Why Combine Yoga + Weight Training? Humans have always […]

Yoga and weight training. Two very different practices, two very different results.

Can they work together to form something better? Are they greater than the sum of their parts?

In this article, we’ll discuss exactly that, along with tips and methods on how to combine those practices.

Why Combine Yoga + Weight Training?

Humans have always been good at applying their learnings to something else. To combine the strongest elements of one, with that of another – to form something greater.

To their very core, yoga and weight lifting are seemingly conflicting practices.

One seeks to transcend the physical body, whereas the other seeks to build it. One stretches muscles and exerts them at peak extension, the other damages muscles and exerts them at peak contraction.

I can certainly see the attraction of a successful fusion of the two. Who doesn’t want that chiselled, aesthetic look whilst still being able to reach your legs over your head?

Even from a health perspective, the results of the two are complementary.

Weight training is great for:

Building muscle size, density and strength.

Increasing bone density.

Boosting metabolism.

Yoga is fantastic at:

Developing strong muscles that are supple and healthy.

Improving mobility and flexibility.

Strengthening connective tissues such as tendons and ligaments.

It’s precisely because of the conflicting nature of the practices, that they complement each other so well.

Boost Your Yoga Practice + Your Health With Weight Training

It’s all about balance.

The physical yoga asanas are super effective at building strength gently and evenly throughout the body.

But, there’s value in stressing your body in different ways. Weight training isn’t just mindless brute strength, it’s another modality – the other side of the same coin.

The human body doesn’t just adapt and evolve under stress, in many ways we thrive under stress.

Just to clarify, I am talking about physiological stressors, not about your daily worries. Weight training has been linked with a host of benefits to wellbeing. We’ve also seen beneficial physiological responses through exposure to heat and toxic plant compounds.

The world used to be a stressful place for our ancestors, and while we may not be ready to run from a sabertooth tiger or brave freezing rivers – our bodies are. Well insofar as to have metabolic pathways capable of responding to those situations.

While we can’t (or shouldn’t) recreate those dangerous encounters, we can mimic those action on our bodies through practices such as weightlifting, which allow us to tap into our primal energies and activate particular metabolic pathways that bring us tremendous benefit.

If you’re interested in hearing more, I’d highly recommend you listen to Joe Rogan’s chat with Dr Rhonda Patrick on his podcast (take notes, there’s a lot to take in).

The Physique is Important

We can be honest here, it’s not like strength is the only reason we want to lift weights.

Yoga aims to transcend the physical body, but that doesn’t mean there’s anything wrong with wanting you know… a hot one.

Yoga alone can produce a strong and lean body, but it’s not effective at producing the more muscular body that men often aspire to. There’s no shame in wanting to look good naked, and if it’s a healthy practice that’ll get you there – all the better.

Advance Your Yoga Practice With Greater Strength

Strength is a key component of many yoga poses, and increasing yours through weight training can translate into various parts of your yoga practice:

Developing strength in the arms and chest can boost your chaturanga and help you achieve the more advanced arm balances in yoga.

This sort of training is perfect for yogis who practice the more physical schools of yoga like Ashtanga; where power and intensity are important.

Boost Your Lifts + Your Health With Yoga

For all its many benefits, weight training is not a perfect practice either.

When you think about it, it’s not surprising that a process that involves injuring your muscle in order to stimulate them to grow comes with inherent negative effects.

Fortunately, yoga is the perfect tool to dampen all the damaging effects of the mass building process.

The stretching and elongation of muscles through yoga poses is effective at breaking apart fused muscle tissues and restoring them to health.

But yoga isn’t just effective for keeping you healthy, it’ll help you in the gym too.

Strengthen Your ENTIRE body

Yoga is a full body practice and as discussed earlier, it’s very effective at building strength evenly throughout the body. So a seasoned lifter can really benefit from a yoga practice through developing those underutilised muscles that pose an injury risk (hello rotator cuff) and reinforcing the ligaments and tendons that might be struggling to keep up with the growth and output of the larger muscles.

It also trains your body how to move effectively through natural movement patterns. Back when humans were hunter-gatherers, our bodies were accustomed to vaulting over rocks to escape predators or bursting off the mark to chase down prey. 21st-century lifestyle has dulled our movement instincts.

Lifting weights helps to train your muscles to fire correctly, but only in pre-determined ways. Yoga can help connect you with your natural movement patterns, allowing you to use your strength in any mode, direction or situation. Yoga also develops your slow-twitch muscle fibres, which will boost your endurance in the gym.

Recover Faster and Stronger

Yoga is very effective at maintaining healthy muscles. The physical stretching of the muscle ensures proper blood flow throughout the muscle, keeping it well supplied and able to efficiently expel toxins. This process is particularly important in the healing and growing stages following an intense weight training session.

Whats the Catch?

There are some potential negatives, but whether you count them as such depends on your goals.

To be clear, as a yogi focussed entirely on progressing in your practice, you may find the strength achieved from weight training to be of great benefit. However, it will probably come with a cost to your flexibility and mobility. Also, larger muscles simply get in the way a bit during some poses. For example, you might find making a bind more difficult if you’ve got a big bulging bicep pressing into your back, instead of a lean arm that can wrap around.

As for weight lifters starting a yoga practice, there’s no catch that I can see – just a host of benefits.

What Have We Learned?

To answer the question of whether yoga and weight training can work together – Yes, they can.

In a holistic sense, there is a lot to be gained by the fusion of the two practices.

But whether you should, depends on why you wish to try. If reaching the pinnacles of just one of those practices is your goal, you may find the side-effects to be unacceptable.

For those who decided to try to combine yoga and bodybuilding, I’ll be doing a later post on exactly how to implement a strategy to combine the two.

]]>https://yogigoals.com/yoga-and-weight-training/feed/210 Ridiculous Yoga Myths — Bustedhttps://yogigoals.com/10-ridiculous-yoga-myths-busted/
https://yogigoals.com/10-ridiculous-yoga-myths-busted/#respondSun, 10 Sep 2017 15:51:49 +0000https://yogigoals.com/?p=993It’s time to clear some things up. For too long, yoga has been bogged down by ridiculous myths and mistaken views. I guess it comes with the territory. Yoga has a certain mystique about it. But these yoga myths are rarely even about the practice itself. They tend to be assumptions about the people who […]

4. Men who Practice Yoga must be Gay

If I had a penny for every guy who’s assumed I’m gay just because I practice yoga.

Well, I’d have a lot of pennies…

It really doesn’t bother me, and I know it shouldn’t bother others.. but I know it does.

I wonder how many men would be enjoying the virtues of a yoga practice today if they didn’t fear being labelled as such.

5. Yoga is Just Stretching

Sure, because we yogis all become happier, stronger, more flexible and more successful — all because we have a good ole stretch once a week…

Honestly, this seems more like willful ignorance than mistaken belief.

The problem isn’t even that it implies an inherent weakness to the practice. We all know there’s nothing weak about Ashtanga.

It’s the fact that so many people dismiss yoga as unsuited to their needs when it’s probably exactly what their body could use. I enjoy stretching as much as the next man, but if I believed that’s all yoga was, I know I’d never try it either.

6. Yoga isn’t for Guys who Lift

In the same vein as myth #1, the notion of “I already go to the gym, I don’t need to go to yoga” is entirely misguided.

Lifting weights (safely) has a tonne of benefits: increased bone density, greater strength, higher metabolism — to name a few.

It also has inherent negative effects on the body:

Fused and torn muscle tissue.

Damage to the connective tissues.

Joint damage.

Muscle imbalances.

Increased chance of accessory muscle injuries

Guess what helps to mitigate all those negatives?

You got it.

It’s alcohol yoga.

7. Yoga is Boring

This is a funny one. I mean, from the outside, yoga does look kinda boring. Sure handstands and such look pretty funky, but for the most part, yoga doesn’t look all that exciting.

That’s the things about yoga though…

The value of yoga is in its simplicity. The focus on breath and internal sensation over external stimuli. That’s how we reconnect with our highest selves.

That’s a difficult notion to express to someone who’s never tried it before. It’s almost like admitting that it’s boring but also explaining that’s the point.

Unfortunately, I think this myth can only be busted by experiencing it for yourself — so it’s our job to introduce it to as many people as possible.

8. You have to be Ultra Spiritual to Practice Yoga

Nope, not a prerequisite.

There’s certainly that element to explore, but I wasn’t at all spiritual when I started.

If anything, spirituality is kinda like flexibility. In that, yoga is great for you, especially if you have none of it.

For those who want to be Ultra Spiritual right from the start. JP Sears has you covered.

9. All Yogis are Vegan

Just like any other group of people, you’ll find some vegans among us. We’re certainly not all vegans though, and nor is it a requirement for the practice.

It does exist in yogic philosophy. To strictly adhere to the yogic path, you must practice the first limb of yoga — Ahimsa, or non-violence.

But that’s not for everyone, and you don’t need to rigidly follow that path to enjoy the many benefits of yoga.

10. Farting in Class is a Thing

It’s really not.

I’ve read the horror stories online too. Where people fold forward and let out an almighty fart, then need to flee the class in humiliation.

Somebody probably has farted in one of my classes, but I’ve never noticed.

Besides, yoga is an inward journey. If people did notice, they’d instantly dismiss it like any other fleeting thought,

]]>https://yogigoals.com/10-ridiculous-yoga-myths-busted/feed/0Yoga Lingo 101: A Beginners Guide to Speaking Like a Yogihttps://yogigoals.com/yoga-lingo-101-how-to-speak-like-a-yogi/
https://yogigoals.com/yoga-lingo-101-how-to-speak-like-a-yogi/#respondMon, 28 Aug 2017 16:13:24 +0000https://yogigoals.com/?p=925You’ll hear all sorts of weird and wonderful yoga lingo at yoga class. Some of it is ancient and deeply rooted in tradition. A lot of it is new age spiritual stuff. All of it is unusual. It’s also rapidly evolving and expanding, with new ideas and interpretations arising every day. Which makes it all […]

You’ll hear all sorts of weird and wonderful yoga lingo at yoga class.

Some of it is ancient and deeply rooted in tradition. A lot of it is new age spiritual stuff. All of it is unusual.

It’s also rapidly evolving and expanding, with new ideas and interpretations arising every day. Which makes it all the more difficult, to know what the fuck yogis are talking about these days.

There’s a pretty steep learning curve involved in trying to learn a new practice that’s taught partially in another language. I’m sure you’ve had at least one moment, where your yoga teacher has asked you to do something and you’re just like….

“Huh?”

I know I have. I still do occasionally.

To understand it all, you’ll literally have to learn another language, so let’s not worry about that. But, there will be stuff that you’ll encounter regularly if you go to classes. So it’s best to brush up on the basics.

So, if you’re struggling to tell your mantra from your drishti — buckle in for a yoga lingo masterclass.

Legit Yoga Lingo

Before we delve into the bizarre language of the yoga teacher, we’ll start with an actual language — Sanskrit.

Sanskrit is one of the oldest languages in the world. The name Sanskrit literally means “defined” or “perfected”.

In yoga, Sanskrit is very important.

Why?

Every letter of the Sanskrit alphabet has a unique sound and vibration, that bring about specific effects in the physical and spiritual bodies when spoken. It also happens to be the language that yoga is defined in; so every pose, chant and custom has a unique Sanskrit name.

Nothing screams enlightenment like “Happy baby pose” and don’t forget the wickedly original “Legs behind the head pose”.

Nothing screams enlightenment like “Happy baby pose” and don’t forget the wickedly original “Legs behind the head pose”.

Joking aside, you’ll usually hear a mix of the old and the new, depending on how traditional your teacher is.

Don’t worry, this isn’t a history lesson. I won’t be going deep into the historical and cultural terms here, but there are some that you will inevitably run into.

Here’s a list of the ones you should really know, and the kinds of ways you can expect to hear them.

1. Yoga

The one we’ve all heard of but never really understood. That’s understandable really, yoga has come to mean many things in the modern world.

To some, yoga is an exercise practice, a series of poses or a method of stretching. To others, it’s a spiritual practice or a type of meditation.

In truth,

It’s all of those things.

The word yoga comes from the Sanskrit meaning “union” or “yoke”.

Yoga is, therefore, a system, with the purpose of uniting ourselves with our highest nature.

2. Namaste

You’ll hear the word Namaste at the end of every yoga class.

It’s a gesture used to acknowledge the connection between our soul and that of another person, the union of spirits so to speak.

One translation being: “The light in me honours the light in you”.

3. Asana

In the context of a class. Asana is the term used to describe the physical poses themselves.

e.g. “In this asana it’s important to keep a neutral spine”.

4. Vinyasa

Vinyasa is used to describe the coordination of movement with the breath, and to describe a sequence of yoga poses.

e.g. “As you flow through vinyasa, make sure to keep in time with the breath”.

5. Prana

The word prana translates to “vital life force”. In much the same way that Asian cultures believe in the existence of Chi within the body, yogis believe in prana.

e.g. “Breathe deep, to cultivate prana within the body”.

6. Pranayama

Pranayama is the practice of controlling the breath in order to manipulate prana in the body. You’ll often have parts of a yoga class dedicated to pranayama, especially at the beginning to set the tone for the class.

e.g. “We’ll start today with some light pranayama”

7. Bandha

Bandhas are internal locks in your body that you can engage by activating different muscle groups. They provide strength and balance when activated in poses.

e.g. “Engage your mula bandha as you enter this pose”.

*Side note. Yourmula bandha is located in your pelvic floor. Not an easy one for guys to grasp.

8. Mantra

A mantra is a certain sound, word or phrase, that when recited — has a transformative effect on the mind. Yogic theory says that you can activate your chakras through sound, by making the right energetic frequencies.

e.g. “Pick a mantra that resonates with you”.

9. Om

Om is the original mantra. It’s said to be the sound of the universe, and the one first heard at its beginning.

Classes are often opened and closed with the chanting of Om together.

10. Mudra

A mudra is a physical gesture made with your body, most commonly using your hands.

11. Drishti

Basically just where you choose to look at when you’re focusing in a pose. This can mean a spot on the floor during dancer pose, to keep your balance.

e.g. “Find your drishti and stabilise your body”.

Or it can also be used in a more metaphysical sense. You may be asked for focus your sight inwards during meditation.

e.g. “Focus your drishti on your third eye. The space between your eyebrows”.

12. Chakra

One of seven energy centres in the body. Located in different areas of the body, each is said to represent a different kind of energy.

For example, your heart chakra is located unsurprisingly, in your heart. The chakra can be energised by cultivating is respective energies — love and compassion.

More commonly it’s interpreted as a metaphor. To help you focus your body and mind in specific ways.

e.g. “Push your chest forward and open your heart chakra”

13. Chaturanga

Chaturanga is the Sanskrit name for the four-limbed staff pose. Essentially it’s a low plank but it’s held with the arms like a push-up, with elbows bent and tucked in.

e.g. “Hold Chaturanga for 30 seconds, then continue through vinyasa.”

14. Savasana

Savasana (otherwise known as corpse pose) is the final asana in every yoga class.

As the name suggests, you’ll be lying down like a corpse for a while. It’s an opportunity to relax and observe the sensations in your body, and to enable all that you’ve experienced in your practice to be processed and absorbed.

e.g. “When you’re ready, get comfortable on your mat and take savasana“.

15. Hatha

Hatha is another of those slightly ambiguous terms in yoga.

The name refers to the practice of the physical postures. So all yoga is technically Hatha yoga.

However,

You’ll often see Hatha Yoga on a class timetable. This is because Hatha has also come to mean a more general, slow-paced yoga class, that’s focussed on proper execution of the various asanas and pranayama.

Shit Yoga Teachers Say

In addition to all the Sanskrit names and classical yoga terminology, there’s also the interesting ways in which yoga teachers try to convey their ideas. I think being a yoga teacher gives you creative licence to make this stuff up, I’m forever hearing strange new expressions in class.

To be fair, when they’re explaining poses, they often have to explain some very specific physical ideas, and it’s not always possible to demonstrate it. So now we get all these colourful metaphors coming up.

Here’s a bunch of the common ones.

1. “Stack your xx”

Being asked to stack one body part over another, is a common alignment cue that teachers use.

e.g. “Lift one leg up, rotate it out and stack your hips on top of each other”

2. “Breathe into your xx”

Breathing into a bodily area is less of an alignment cue and more of an attention cue.

e.g. “Breathe into your hips as you sink into Pigeon pose”.

3. “Tuck your tailbone”

You might often hear your teacher tell you to “Tuck in the tailbone” during asanas like Warrior II.

You might be wondering if you have such a bone… and you do.

It’s the common name for your coccyx, located at the bottom of your spine. Tucking your tailbone means pushing your hips forward to straighten and lengthen the spine.

4. “Sit up on your sit-bones”

Your sit-bones are another affectionate term for a part of your lower anatomy. You’ll find them located in your butt cheeks, they’re the pointy hard parts that you “sit” on.

You’ll often be asked to “Sit up your sit-bones“.

This is an alignment cue to sit up and pull away the flesh in your butt, so that you’re sitting directly on your sit-bones.

Information Overload?

There are a million other names, phrases and metaphors that you might encounter on your yoga journey.

In this article, you’ve learned a bunch of the ones most commonly used in class.

Don’t worry about learning them all right away. You’ll be slowly introduced to them by your yoga teachers, and for the Sanskrit names — they’re often used alongside their English counterparts.

If you start to take an interest in yogic philosophy and texts, there’s a world of new language to learn.

So just like your practice, treat it like a journey — and take it one step of a time.

]]>https://yogigoals.com/yoga-lingo-101-how-to-speak-like-a-yogi/feed/0Everything You Need to Know for Your First Yoga Classhttps://yogigoals.com/what-to-expect-from-your-first-yoga-class/
https://yogigoals.com/what-to-expect-from-your-first-yoga-class/#respondSun, 20 Aug 2017 15:34:19 +0000https://yogigoals.com/?p=877Yoga class. The last uncharted territory for the modern man. I had my first yoga class several years ago, and while I like to think I’m a pretty outgoing person, it definitely pushed me out of my comfort zone — and I’m not even talking about the postures. The very environment of a yoga class that […]

I had my first yoga class several years ago, and while I like to think I’m a pretty outgoing person, it definitely pushed me out of my comfort zone — and I’m not even talking about the postures.

The very environment of a yoga class that I’ve since come to love, was intimidating at first. It’s unlike anything I’d ever encountered before. It’s full of unusual customs, smells and sometimes.. unusual people.

In this article, I’m going to break down exactly what you can expect to find from your first yoga class, and equip you with the right tools to move forward.

Starting with the Right Class

There’s a whole load of different yoga styles out there, with new ones emerging all the time. Did somebody say Drake Yoga?

Some are suited to beginners, and others definitely are not — so it’s important to pick carefully. Trust me, nothing is more disheartening than attending a class that’s way above your level.

Beginners Classes

Try to find a studio that runs a beginner series. They are aimed at absolute beginners and generally run over a course of six weeks or so. They will gradually introduce you to the yoga fundamentals of breath and movement, at a slow and gentle pace.

When I speak to other guys and ask about their fears of trying yoga, the main one is they tell me about is the fear that they’ll be singled out as the new guy, and made to feel unwelcome or unwanted. I had it too, but that feeling evaporated within minutes of my first class in a beginner series. The people in the class came in all shapes and sizes, and we’re all entirely new to yoga. There was no competition, no judgement — just a fantastic learning environment.

If your studio doesn’t run a specific beginner series, then look for regular beginners classes. They’re not aimed specifically at first timers but they will still move at a pace that you can keep up with and learn effectively from.

Other Suitable Classes

If you’re keen to dive right in, or if beginners classes aren’t available — the most suitable style would be Hatha.

Hatha is more of an umbrella term really. All yoga is technically Hatha, as it’s the name used to describe the actual practice of the physical postures. In practical terms though, when classes are described as Hatha, it implies a slow and grounding practice. One that focuses on proper alignment and breathing, with breaks between poses.

Other styles you may want to try are Yin and perhaps something of the “Gentle Flow” variety. Gentle Flow builds from Hatha into gentle sequences more suitable for beginners. Yin involves holding postures for long periods of time — which can be useful for beginners as you have plenty of time to get to grips with each one.

Prepping for Class

Physically

You want to feel as comfortable as possible when you go to yoga class. I know that I like to feel light on my feet and fluid in my movement.

That means not eating too much beforehand. For some people, a light meal just a few hours before the practice is ideal. Others prefer to have a quick snack — like a banana — just before the class. I like to practice on an empty stomach, but it’s not for everyone.

With water too, it’s best to turn up to class hydrated, but that doesn’t mean you should chug a bottle of water right before class. You’re allowed to go to the toilet if you need to, but it’s best if you can avoid that need. Plus, you don’t want water sloshing around in your stomach.

Bring a bottle of water to sip on if you think you’ll need it. Teachers tend to not recommend actions that might distract you from your practice, but they won’t have a problem with you taking a few sips now and again — especially if it’s a hot yoga class.

Mentally

Yoga classes are a sanctuary from the stresses of the outside world, where you can relax and decompress. Most of us live stressful lives, but you mustn’t bring any of that into the class.

You want to go in with an open mind and an open heart, so try to make that mental shift before class.

What You Should Wear

You’ve got yoga pants right?

No?

Oh, that’s right. Men don’t have a default yoga outfit like women do.

Most new guys turn up in either their comfiest lazing around clothes or their full set of cycling gear. Neither is particularly ideal.

You want to be comfortable and unrestricted in your movements, and it’s important that your teacher be able to see the position of your body through your clothes so they can judge your alignment. Big, loose clothing just hides in your body and gets in the way.

So baggy t-shirts and loose pants might seem like a good idea — until you get to downward dog and it flops in your face. On the other hand, cycling gear is fitted and made of sweat-wicking material materials, but it’s also pretty restrictive.

Before you rush out to buy the latest Nike yoga gear, there is probably something in your closet that’s suitable. Most male activewear will function just fine, so take a look through your gym clothes first. You’re good to go, as long as it’s somewhat fitted but doesn’t restrict your movements.

Alternatively. If it’s hot, or you’d just be more comfortable — go shirtless.

Right now I’m in England and winter is coming, so only a madman would feel comfortable going shirtless. Totally different story when I was practising in Australia though. I pretty much refused to wear anything on top.

One thing is always for certain — Socks off

You’d think that was obvious really.

Arriving at Your First Class

Get there early.

You’ve no doubt been told that on any number of other articles, but it really is true. While it always applies, it’s especially true for your first class.

You really don’t want to be scrambling for a position as everyone is getting started. I think this was the thing I was most nervous about. I wasn’t sure of the etiquette and I was terrified that I’d interrupt the wrong class or set up in the wrong way and everybody would witness my humiliation.

Luckily I was spared that horror.

A lot of articles insist that you should introduce yourself to your teacher, and I can see why. It’s polite for a start, and you can let them know about any injuries or ask any questions you might have.

However, I do think it’s a little misleading to say it’s something you need to do. Yoga teachers are often the last person to arrive at their own classes. So if there isn’t an obvious opportunity to introduce yourself, don’t worry about it.

Maybe it’s just me being neurotic, but that’s something that would stress me out if I was lead to believe I had to do it but didn’t see an opportunity.

Setting Up

If you’ve brought your own mat, you can start setting up right away. If not, most studios will loan you one (sometimes for a fee) so you can just grab one from the rack.

You want to unroll it so that it faces the front of the class, and so it’s lined up with the others in rows. If you’re one of the first ones in there and you’re panicking about where to put yours down (speaking from experience), just put it against the back wall. As a beginner, being at the back is the best place for you anyway.

You’ll often find the regular yogis set up near the front, taking the time to pre-stretch or settling down into a meditative position.

In those first moments, it can really feel like everyone is watching you. The big open space of the room can be imposing when you’re sat on your mat, not really sure what to do with yourself.

Here’s where you can take the time to relax

Get comfortable sitting or lying down

Draw your attention to your breath

Slow your breathing

Bring your attention inward, taking notice of what you’re feeling

Generally, the time before a class is one of quiet and relaxation. Where everyone can detach from the day and ready themselves for their practice.

Yoga Equipment

Just when you thought yoga was straightforward, you find cushion mountain in the corner of the studio. You’ll find a range of yoga props that can help you in your practice.

For now, it’s best to grab yourself a mat (if you don’t have your own), a block and a strap. At the beginning, your teacher will probably explain what you’ll be needing for the class too and give you an opportunity to grab it.

If you’ve bought your own mat already, you should definitely bring it along. If you haven’t, you might want to start thinking about investing in your own mat pretty early. It helps to build a positive association between your mat and your practice, which is great for shifting your mindset ready to get started when you step onto it.

It’s also way more hygienic. You should always clean borrowed mats at the end of class, but you can’t be sure the person before you did. You don’t want to be rolling your face around in someone else’s back sweat (grim).

The Class

Every class is different, but most follow a familiar structure.

Your teacher will most likely begin the class by inviting you to get comfortable and guide you through some breathing exercises to help you detach from the day and to focus your mind.

You’ll then be guided through a sequence designed to build stretch and build heat in the body.

Once you’re warmed up and limber, you’ll start the body of the class. In beginners classes, this usually takes the form of the teacher demonstrating a pose then inviting you to try it yourself while they offer advice and alterations.

It’s important to listen to your body throughout the whole process. Your teacher is an expert in anatomy and yoga alignment, but only you know how your body is feeling.

That doesn’t mean, however. That you should ever be pushing through pain. It’s an important distinction.

If you feel a hot and sharp pain at any point, you should stop immediately, no matter what pose you’re in.

Always remember that you can take a break at any time. You may be in a group class, but it’s your practice. There’s no shame in taking child’s pose for a couple minutes to catch your breath, then rejoining the class when you’re ready.

Typical Yoga Customs

A lot of things that yoga teachers say will seem like another language… and it is. Over time you’ll get more familiar with the Sanskrit names of yoga poses and such. It is useful to learn some of the yoga lingo when you can, as it’ll really help with context and understanding.

There’s also a few yoga customs that are common to most classes.

Ohm Chanting

Is exactly how it sounds.

Lots of yoga teachers like to start and end the class by having the group chant ohm together. It sets the tone of the class and brings together everyone’s energies in the room.

It’s easy to feel self-conscious here. I know I did at first.

Your voice is going to stand out amongst all the female voices, it can’t be helped. If that makes you really uncomfortable, it’s okay to sit it out.

I’d really encourage you to try though. As with most things, I found it gets easier the more you commit to it.

Own your ohm and it won’t waver.

Savasana

Yoga classes all end in the same way — with Savasana, otherwise known as corpse pose. As the name suggests, this involves lying down on your back and remaining still for a period of time.

Doesn’t sound much like yoga right?

The thing about Savasana is..

It’s so important

The physical system of yoga was developed for the purpose of preparing yogis bodies for meditation. This is your opportunity to relax and observe whats happening in your body. To allow all that you’ve experienced in your class to be processed and absorbed.

Savasana is the spiritual culmination of your practice

To skip Savasana would be like a chef chopping up all the ingredients for a dish then throwing them in the bin. You may have gotten better at the preparation but you’ve missed out on the nourishment.

Savasana can last any amount of time but it’s usually 10 minutes or so. Your teacher will guide you through the process and prompt you to wake when it’s over.

Namaste

After Savasana, your teacher will guide you through a simple seated exercise through which the teacher and the class bow to each other whilst saying “Namaste”.

Namaste can be translated as “The light in me recognises and acknowledges the light in you”.

The purpose of Namaste is to acknowledge the connection between our true selves, between class and teacher — from a place of empathy, compassion and love.

It’s one of those things that sounds a bit rich on paper, but when you’re there, it’ll make sense.

Let’s Wrap Up

Alright, we’ve covered a lot of ground here.

There’s no reason to memorise everything we’ve discussed, ready for your first class.

Yoga is always a learning process — you can never be fully prepared.

At least now you have a sense of what to expect, and hopefully it’s eased some fears.

]]>https://yogigoals.com/what-to-expect-from-your-first-yoga-class/feed/0The Complete Beginners Guide to Yoga for Menhttps://yogigoals.com/complete-beginners-guide-yoga-men/
https://yogigoals.com/complete-beginners-guide-yoga-men/#commentsSun, 13 Aug 2017 16:31:56 +0000https://yogigoals.com/?p=785Hello future yogis! Are you looking to dive into a new yoga adventure, but you’re not quite sure where to start? You’ve come to the right place. Whether you’re here to heal your body, de-stress your mind, or just to have some fun – the first step is always the same. While it may sound simple, […]

Are you looking to dive into a new yoga adventure, but you’re not quite sure where to start?

You’ve come to the right place.

Whether you’re here to heal your body, de-stress your mind, or just to have some fun – the first step is always the same.

While it may sound simple, taking that first step onto the mat isn’t always easy. Beginners yoga comes in all kinds of styles, offered in a range of different mediums. It’s easy to get overwhelmed.

Plus, yoga is usually pretty alien to fellas. Yoga is physically, mentally and even socially different to typical sports or hobbies. I’m not gonna lie, there’s some weird shit involved.

If you’re a bit nervous or a bit lost, I don’t blame you.

Like most men who find yoga, it’s something I had to seek out on my own. I never had any friends try to bring me to a class, or studios try to recruit me. So if you’re in that position, it’s your path to choose.

A lot of so-called “Beginners guides” that I see out there are really just generic lists of yoga benefits. They come with very little practical advice on how to start or what to expect.

I’m not going to sell you on the benefits of yoga, or try to convince you that “real men do yoga” (what the hell does that even mean?). If you’re reading this, I’m going to assume you’re already sold on the idea.

This guide is all about how and where you can begin to learn yoga. How best to approach the practice, how to prepare and what you can expect to find. It’s also full of male-specific tips you’re not likely to be told anywhere else.

So I’m here to tell you – man to man – how to get started on your yoga journey.

All the Ways You Can learn

We’re lucky enough to live in a world where yoga is freely available to us, as long as we have an internet connection. You’ll never be short on information, but finding the stuff that’s right for you – is becoming harder than ever.

Your available mediums are including but not limited to:

Online articles and blogs

Mobile apps

YoutTube

Subscription yoga websites

Classes

Private classes

Online classes

So where do you start?

That depends on your budget, your goals and your access to yoga studios.

If you’re looking to learn exclusively from home, I’d recommend using a combination of online mediums. Each has their own strengths and weaknesses: with some being more visual but less detailed, and others being very informative but difficult to translate into practice.

Some of the more comprehensive yoga subscription websites appear to provide a range of media: online classes, webinars, articles etc. But for the purposes of this guide I’m going to avoid the more premium services because they’re not exactly necessary and I’ve actually never used one.

In the beginning stages there is more than enough free content out there to get you started. Using the right mix of complementary mediums will help give you a well-rounded yoga education.

Articles and Blogs

Well seen as you’re already on one, let’s start with blogs.

There’s a huge number of blogs and articles out there, detailing the various yoga poses and sequences. Yoga Journal has become the leading online presence for credible yoga information. It is very informative, if a little dry sometimes. Yoga International is another well-established source of quality content.

I turn to them when I have a specific pose in mind that I’d like to learn, or if there’s something I’m struggling with. Often you’ll find that information faster by searching for articles, rather than skipping through videos to find the pose you need.

As for Yogi Goals – for now, at least – this blog is less about specific alignment and pose advice, and more about general yoga lifestyle advice. I’m not a yoga teacher (yet), so I’d never risk giving out advice that could cause injury. Just like this article, this blog is here to show a new generation of guys how to make yoga a part of their lives, and to support them along the way.

So there’s a range of different sites that you can learn from. That being said; when you’re a beginner and everything is new – you need a more thorough education than words on a page.

YouTube

YouTube – not just a place for cat videos – is also a great gateway to high-quality yoga content and wonderful teachers. They offer everything from coffee-break warms ups to hour long sweat sessions.

To begin, you should be looking for a beginner series that takes the time to explain the fundamentals of moving and breathing. The poses are obviously important, but first things first.

I personally subscribe to:

Yoga with Adrienne

Adrienne is really down-to-earth and immediately puts you at ease. Her videos are very beginner friendly and it feels like she’s right at home practising with you.

2. Allie – The Journey Junkie

Allie produces super high-quality videos from her Zen-Den, with expert and engaging instruction. The smart video sequencing really helps your progression, keeping you moving from video to video with ease.

3. Yoga with Tim

Tim’s laid-back approach really helps you relax and engage with his videos. It’s refreshing to see a male yoga instructor creating such great content on YouTube and finding success with it.

I tend to look to YouTube for inspiration when I’m having one of those blank days and I can’t seem to figure out what I want to do on the mat. With the guidance of the instructor and the on-screen visual cues, it becomes a much easier practice.

Personal Instruction

At some point in your yoga journey, I’d highly recommend you find an experienced teacher to practice with. The sooner the better really.

Yoga is going to have you moving your body in ways you’ve never experienced before. Even the basic poses have elements that aren’t as intuitive as you’d think. Finding the right rotation in the foot, opening of the hips or extension of the arms: are all subtle elements of alignment that are easy to get wrong.

Unlearning bad habits is way harder than starting with good ones.

That’s why it’s so helpful to have a real teacher there that can offer guidance and correct your form. At least in the beginning, while you get your fundamentals down.

I’ve taken classes by many different yoga teachers and while I’ve never had a “bad” class”, the amount I of enjoyment and value I got from each varied dramatically. If you find a teacher that resonates with you right away, fantastic. If that’s not the case then please do try others before you let it put you off the practice.

Classes

Yoga classes come in all shapes and sizes. With varying degrees of complexity, chanting and all-round weirdness. Some are definitely more appropriate for beginners than others.

Selecting the right class in the beginning is so important to get the best experience.

An Ashtanga class can challenge even the most seasoned yogis, and nothing is more disheartening than getting smashed in a class that’s above your level. Whereas a Yin class won’t physically push you, but it won’t teach you much of the yoga fundamentals either.

Also, there are the likes of Kundalini, which appears to be absolute madness.

If your studio offers a beginner series, that’s your best place to start. Over the course of a few weeks, you’ll be gradually introduced to the fundamental poses and breathing techniques. I think they have more of a classroom vibe than what you’d expect of a typical yoga class, with a slow and methodical pace.

I loved my beginner series. Just being around a bunch of people who all suck at yoga just as much, falling over and learning together. It really helps break down that fear of failure.

If you can’t find a studio that runs a beginner series, they will almost certainly run regular beginners yoga classes. Whilst they won’t be aimed exclusively at first-timers, the pace is definitely slow enough for you to join in and pick it up as you go along.

What to Wear

When it comes to yoga wear, finding the right balance between comfort and fit is the aim of the game.

You want something that’s free and flexible so your movements aren’t restricted. That means jeans, trousers and shirts are a bad idea.

When you’re in a class, it’s important that your body is visible to the teacher, so they can see your alignment.

Besides, baggy t-shirts will just flop in your face in downward dog. If you wear baggy clothes and you’re prone to sweating, I hope you like being waterboarded too.

Most male activewear will function just fine for yoga, so dig out those workout shorts and tank tops. If the climate allows it, feel free to go shirtless too. I always do. Especially if it’s a yoga class or you’re just practising in a hot country.

If you are looking to grab yourself some top-quality yoga wear made specifically for men – I fully recommend OHMME. Check out their range right here. I’m totally in love with their Namoustache pants – so comfy!

Simple Do’s and Don’ts

Do stay hydrated

Do bring a towel

Do honour your limits

Don’t drink so much you’ll need to pee during practice

Don’t practice on a full stomach

Don’t bring your mobile phone into class

When to Practice and How Often

Yoga is best practiced as a lifestyle, rather than an exercise. Try not to approach it as something you do once a week when you feel like it, but as something you do regularly as part of your routine.

Consistency is key

A great way to start is to commit to a short practice of sun salutations each morning. They energise you for the day and will go a long way to limbering you up and keeping you healthy. Most importantly you will develop the habit of unrolling your mat each day and dedicating yourself to your practice.

Developing Your Personal Practice

Once you have the fundamentals down, I’d wholeheartedly encourage you to start a personal practice. Yoga classes and YouTube are great for guiding you and getting you accustomed to the various poses and sequences, but it’s in your personal yoga time that you really start to deepen your practice.

For your first few practices, you can expect to be a little stiff and awkward, and that’s normal. If you’re not used to stretching, your body probably has lots of fused tissue and muscle tension.

Over the course of your first few months, you may notice some rapid change in how your body moves and feels. You won’t necessarily be capable of amazing feats of flexibility right away, but if you’re like I was and had never really stretched before – the release can be profound.

There may be some growing pains along the way. A little muscle soreness is to be expected, especially in the beginning. A long as you’re kind to your body and you don’t force it, you’ll be fine.

Let’s Wrap Up

That’s a lot to take in, right? Don’t sweat it.

Yoga is a process, not a destination. It doesn’t matter if you struggle at the beginning, or even after years of practice – being “good” holds no value. You can forget about all the advances moves and practices for now. Don’t worry about how you look or how close you can get to touching your toes.

If you need any clarification on any pose, head over to the likes of Yoga Journal to get the details. If it’s available to you, investing in a good teacher will set you up with some solid fundamentals to build upon.

Finally, just keep at it!

Go into your practice with an open mind and heart. Everything else will come in time.

To get started, I’d encourage you to get a taste of yoga in the comfort of your own home. Check out the links to YouTube to access some great beginner content and give it a shot.

If you need any clarification on any pose, head over to the likes of Yoga Journal to get the details. If it’s available to you, investing in a good teacher will set you up with some solid fundamentals to build upon.